In this episode of the Fast & Free Podcast, Elaina flips the script and puts Brant Stachel in the hot seat to unpack a big milestone: his newly released book on mental performance for endurance athletes.

Brant shares how the idea took shape, what surprised him most about the writing and self-publishing process, and why he chose a practical, narrative style over a textbook approach. They dive into the real mental battles athletes face—pressure, nerves, confidence swings, and the story we tell ourselves when things get hard. You’ll hear Brant’s definition of mental toughness (and why it’s trainable), how to separate feelings from facts when anxiety spikes, and the “annoying salesman” analogy that helps athletes stop letting negative thoughts hijack their race day.

They also get into one of the most powerful chapters in the book: competitive identity—who you choose to be when it matters most. If you’ve ever felt “not ready” right before a race, spiraled after one bad workout, or tied your self-worth to performance, this one will give you tools you can use immediately.

Relevant Links

Get coached by Brant – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/

Get coached by Elaina – https://teamrunrun.com/coach/elaina-raponi-kingston-ontario-running-coach/

Learn more about Team RunRun – https://teamrunrun.com

Get the best fuel for your runs – https://fuelgoods.com/?ref=Brant

About the Fast and Free Podcast

The Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.

Follow Fast and Free Coaching:

Instagram: @fastandfreecoaching

YouTube: @FastandFreeCoaching

Website: runfastandfree.com

In this episode of the Fast and Free Podcast, Brant Stachel sits down with ultrarunner, coach, and Team RunRun co-founder Matt Urbanski to explore the mental and physical mechanics of going long—really long. From UTMB to Hardrock to 24-hour loops, Matt has raced some of the toughest courses in the world, and just weeks before this conversation, represented Team USA at the IAU 24-Hour World Championships, covering 255 kilometers in one day.

Brant and Matt dive deep into the unique demands of ultra and trail running—from mastering downhill technique and training the aerobic engine to building a fueling plan that actually works after 10 hours on your feet. They also unpack the mental side of endurance—staying present through the highs and lows, managing the moment when things go wrong, and training your thoughts as deliberately as your legs.

Whether you’re training for your first trail ultra, looking to sharpen your marathon fitness, or just fascinated by what the human mind and body can endure, this episode is a masterclass in how to run far, stay focused, and perform free.

Matt Urbanski is an ultrarunner, coach, and co-founder of Team RunRun, a global network of over 300 running coaches dedicated to making personalized coaching accessible to every athlete. Based in Boulder, Colorado, Matt has finished some of the sport’s most iconic races, including UTMB, Western States, and Hardrock, and has represented Team USA in the 24-hour World Championships. Known for his data-informed yet human-first approach, he blends technical training with the psychological tools runners need to thrive in both sport and life.

Get coached by Brant – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/

Get coached by Matt – https://teamrunrun.com/coach/matt-urbanski-boulder-colorado-virtual-running-coach/

Learn more about Team RunRun – https://teamrunrun.com

Get the best fuel for your runs – https://fuelgoods.com/?ref=Brant

The Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.

Follow Fast and Free Coaching:

• Instagram: @fastandfreecoaching
• YouTube: @FastandFreeCoaching
• Website: runfastandfree.com

• Get coached by Brant - https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/
• Get coached by Martina - https://teamrunrun.com/coach/martina-nadeau-salt-lake-city-virtual-running-coach/
• Get the best fuel for your runs - https://fuelgoods.com/?ref=Brant

The Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.

Follow Fast and Free Coaching:

• Instagram: @fastandfreecoaching
• YouTube: @FastandFreeCoaching
• Website: runfastandfree.com

In this episode of the Fast and Free Podcast, Brant Stachel sits down with one of Canada’s fastest-rising marathoners, Thomas Nobbs. With personal bests of 63 minutes in the half and 2:15 in the marathon, Thomas is chasing the dream of representing Canada at the LA 2028 Olympics—all while balancing 200km training weeks and a full-time career.

Thomas opens up about the highs and lows of his journey: from the pressure of being a national youth champion, to hitting rock bottom with injuries and disordered eating in college, to rebuilding stronger than ever. Brant and Thomas also dig into the mental battles of solo training, learning to slow down on easy days, and finding confidence in the process rather than the outcome.

This is a candid and inspiring conversation about resilience, consistency, and chasing audacious goals. Whether you’re a beginner chasing your first marathon finish or an experienced athlete dreaming big, Thomas’s story will leave you motivated to trust the process and keep showing up.

Thomas Nobbs is a Canadian distance runner and one of the country’s fastest-rising marathoners. With personal bests of 63:06 for the half marathon and 2:15 for the marathon, Thomas is part of a new wave of Canadian athletes chasing international standards and breakthroughs on the roads. Balancing 200km training weeks with a demanding full-time career, he exemplifies consistency, grit, and the pursuit of excellence.

• Get coached by Thomas - https://teamrunrun.com/coach/tom-nobbs-ottawa-running-coach/
• Follow Thomas on Instagram - https://www.instagram.com/nobbs.not.knobs/?hl=en
• Get the best fuel for your runs - https://fuelgoods.com/?ref=Brant

The Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.



Follow Fast and Free Coaching:

• Instagram: @fastandfreecoaching
• YouTube: @FastandFreeCoaching
• Website: runfastandfree.com

For the first time, Fast & Free Performance Coach Elaina Raponi takes the mic to interview Brant Stachel, co-founder of Fast & Free Coaching. Together, they explore the messy, rewarding, very human side of coaching — mentorship, patience, communication, and why slowing down might be the fastest way to grow.

They share candid stories from years of coaching runners of all levels, lessons from their mentors, and what it really takes to build athletes for the long run — not just the next race.

Get coached by Brant – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/

Get coached by Elaina – https://teamrunrun.com/coach/elaina-raponi-kingston-ontario-running-coach/

Learn more about Team RunRun – https://teamrunrun.com

Get the best fuel for your runs – https://fuelgoods.com/?ref=Brant

The Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.

Follow Fast and Free Coaching:

• Instagram: @fastandfreecoaching
• YouTube: @FastandFreeCoaching
• Website: runfastandfree.com

In this episode of Fast and Free, Brant turns the mic toward Elaina to explore a running journey shaped by grit, setbacks, and the kind of durability you can’t fake. They talk about the early days of running without structure, the string of breakthrough marathons that proved she had real potential, and the tough moments that nearly derailed everything — from a DNF at Grandma’s to discovering a 75% stress fracture that left her in a full leg cast and rebuilding her trust in her body from the ground up.

What makes her story land isn’t just the 2:46 breakthrough in Chicago, but the way she stayed patient through the chaos: the bad races, the injury spiral, the long cross-training grind, and the slow return to running that eventually set up her best season yet. Now she’s pushing past old limits with a 50K and 50-miler, using curiosity, consistency, and a little bit of audacity to rewrite what she thought she was capable of. If you’re in a rough patch or rebuilding from something hard, this one is going to hit home.

Get coached by Brant – https://teamrunrun.com/coach/brant-stachel-kingston-ontario-running-coach/

Get coached by Elaina – https://teamrunrun.com/coach/elaina-raponi-kingston-ontario-running-coach/

Learn more about Team RunRun – https://teamrunrun.com

Get the best fuel for your runs – https://fuelgoods.com/?ref=Brant

The Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.

Follow Fast and Free Coaching:

• Instagram: @fastandfreecoaching
• YouTube: @FastandFreeCoaching
• Website: runfastandfree.com

In this episode of the Fast and Free Podcast, Brant Stachel sits down with running coach and athlete Jess Hadley to dive into the mental side of endurance sports. From building confidence in workouts to shifting how we approach long runs, Jess shares her journey of embracing mindset shifts that take pressure off performance and bring joy back to the process. Together, Brant and Jess unpack how reframing workouts, finding balance, and trusting your training can unlock better results on race day—and make the sport more sustainable and enjoyable along the way.

Jess Hadley is a seasoned runner, coach, and passionate advocate for helping athletes push past mental barriers. Drawing from her own experiences balancing training, racing, and everyday life, Jess emphasizes confidence, perspective, and resilience. She works with athletes to not only build physical strength but also to enjoy the sport for what it brings beyond the finish line.

• Get coached by Jess
• Follow Jess on Instagram
• Get the best fuel for your runs

The Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.



Follow Fast and Free Coaching:

• Instagram: @fastandfreecoaching
• YouTube: @FastandFreeCoaching
• Website: runfastandfree.com

In this first episode of the Fast and Free Podcast, Brant Stachel sits down with sports psychologist Dr. Cassidy Preston to explore the power of competitive identity and mental performance in endurance sports. From rewriting limiting narratives to developing an alter ego, Brant and Cassidy break down how athletes can reframe their mindset to perform at their best on the ice, the trails, or the marathon course. You’ll also hear insights on balancing data with intuition, protecting your mind from “junk food” thoughts, and how to truly enjoy the sport you love.

Dr. Cassidy Preston is the founder of CEP Mindset, one of the largest sport psychology firms in North America. A Ph.D. in Sport Psychology, Cassidy blends academic expertise with elite athletic experience to help NHL players, Olympians, and high performers in business and sport maximize their potential. He is also the author of Mindset First, where he shares practical tools for building confidence, resilience, and clarity in competitive environments.

• The Alter Ego Effect by Todd Herman
• Mindset First by Dr. Cassidy Preston
• Learn more about CEP Mindset
• Get the best fuel for your runs

The Fast and Free Podcast with Brant Stachel explores the intersection of endurance training and mental performance. Each week, Brant—an endurance coach, Registered Psychotherapist, and mental performance specialist—dives into conversations with Olympians, elites, and everyday athletes chasing their goals. From running strategies to psychology tools, every episode delivers practical insights to help you train smarter, think stronger, and perform at your best.

Follow Fast and Free Coaching:

• Instagram: @fastandfreecoaching
• YouTube: @FastandFreeCoaching
• Website: runfastandfree.com